Name: Playbook - Hannah Bower - Lower Body Strength 8.26.24
Uploaded: 2024-10-07T01:24:52.999Z
Duration: 40 min
Description: Lower Body Strength 8.26.24

Kathryn

I cannot believe I completed it. Legs and core burning.

Dominique

Delaney

My core is burning 🥵! Great workout 💪🏻

Eugenia

Those stability ball hamstring curls 🔥

Samantha

Phew!  I haven’t felt into a workout, mentally/physically/emotionally, in weeks. This is exactly what my soul and body needed.  Thank you!!

Stephanie

Ashley

This was such a fun and challenging workout!

Jessica

Lower body days are my fav, this didn't disappoint!

Katie

Getting stronger every week! 
Just hit another PR on my squats, 219lbs!!!

Maggie

Taylor

I still struggle with the copenhagens, but appreciate the modifications!!! I feel stronger every day 🎉🤩

Paula Kane

Reminder, you are in charge of your own progressive overload for your squats this week, whether that means you’re adding 1-2 reps or adding weight, the choice is yours!

Hope everyone has a wonderful Monday!

Recommended reps: 3-5 per side or however many feel good 

Modifications: perform standard child pose rocks without the internal external rotations 

Form:
-start on your hands and knees with your hands underneath your shoulders and knees underneath your hips 
- take one foot and externally rotate it away from your body keeping your knee on the ground. Only go as far as range of motion allows 
-from there externally rotate your knee off the ground so that it is in line with your foot that has been placed out to the side 
-with your leg in a side lunge position, begin to shift your hips backward into a child’s pose position 
-only go as far as range of motion allows 
-then press your hips back to neutral 
-internally rotate your extended knee to the ground keeping your foot on the ground 
-then internally rotate your foot back to starting position keeping your knee still 
-repeat

Dynamic Child’s Pose

Recommended reps: 3-5 per side 

Modifications: limit range of motion

Form:
- Start in a bent over position with your hands holding onto a stable surface about hip level 
- begin to bend your knee and sit your hips back pulling on the bar 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- lower as far as range of motion allows, you may feel a stretch in your stretched out leg
- from there, sit your hips back and pull against your bar to create a stretch throughout your back 
-pause for a couple seconds
-repeat on the other side

Supported Cossack Stretch

Recommended reps: 3-5 per side 

Modifications: limit range of motion, can do with or without support 

Form:
- Start in a bent over position with your hands holding onto a stable surface about hip level 
- begin to bend your knee and sit your hips back pulling on the bar 
- lower as far as range of motion allows, you may feel a stretch in your stretched out leg
- from there, internally rotate your knee so that it falls inward toward your midline 
-only internally rotate as far as range of motion allows 
-pause for a couple seconds
-the externally rotate back to neutral, shift your weight forward and come up to a half squat
-lower and repeat 
-repeat on the other side

Internal Rotation Cossack Stretch

Corrective Warmup: Lower Body

Recommended reps: 8-10
Recommended weight: heavy 

*choose a weight where the last 2-3 reps are a challenge for set of 8 reps. Once you get strong enough to do 10 reps at that weight, increase your weights so that you drop back down to 8 reps.

* don’t have access to heavy weights? Increase rep range to 12-15, add a pause, slow down tempo, increase range of motion, add half reps, add bands 

Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

You will need an optional barbell and elevated surface for this superset

Recommended reps: 8-10
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps 10-12, add pauses, slow down tempo.

Modifications: bodyweight, remove elevation 

Substitutions: reverse lunge, side lunge, 

Form:
-start standing feet hip width apart, ribs stacked over pelvis 
-hold your weights down by your sides or up at your shoulders 
-step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an engaged core to activate your glutes, press back to standing
-switch sides

Elevated Curtsy Lunge

Recommended reps: 8-10
Recommended weight: heavy  

Equipment substitutions: band, kettlebell, bodyweight, barbell 

Modifications: perform without weight, limit range of motion

Substitutions : good mornings

Form:
-start standing with your feet slightly more narrow than hip width distance apart, chest tall with your ribs stacked over pelvis
-hold your weights down by your side 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area
-pause
-push through your hips keeping a neutral spine to come back to standing

Romanian Deadlift

Romanian Deadlift SS Elevated Curtsy Lunge

You will need an optional bench and ball for this superset

Recommended reps: 8-10 per leg 

Modifications: different knee placements: The closer the bench is to your knee the easier. Bending your lifting leg also makes it easier. Can also remove the lifts and just perform an iso hold 

Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine ball adductor squeezes 

Form:
-start in a side plank with your foot on a bench, elbows or hand laid flat on the ground 
-press into a side plank by appropriately engaging your core to manage pressure
-keep your hips high and stacked on top of each other
-begin to lower your hips as far to the ground as you can 
-as you begin to lift your hips back up, engage your inner thigh of your bottom leg to lift your or knee to touch your top leg 
-lower
-repeat

Copenhagen Hip Dips

Recommended reps: 10-12

Equipment modifications; cable machine, hamstring curl machine, laying on your stomach and curling a band, dumbbell, kettlebell 
Substitutions: glute bridge walk outs, can also perform your curl in any direction (laying on your back with a stability ball or foam roller), a seated hamstring curl machine, a prone (laying on stomach) hamstring curl machine, or with a band/dumbbell 
Form: -Start laying on your back and place your feet on your stability ball -Appropriately engage your core and glutes as you drive your heels downward to lift your hips as high as you can -Keep your hips still and stable -From your glute bridge position, curl your heels towards your glutes as far as range of motion allows -Extend your knees back to starting position keeping your hips high -repeat

Stability Ball Hamstring Curls

Copehagen Plank Dips SS Stability Ball Hamstring Curl

Recommended reps: til failure 
Recommended pause: 3-5 seconds 
Recommended drops: 3

Meaning you’ll start with a heavy weight and do as many reps as you can (each rep has a 3-5 second pause), once you hit your limit, drop the weight by 5-10 pounds and repeat the process. Perform as many reps as it takes til failure, then drop the weight one last time 5-10 pounds and repeat until failure.

Modifications: perform without the pause 

Equipment substitution: stability or yoga hall squeezes 

Substitutions: inner thigh lifts 

Form: 
-start seated on the Adduction machine with ribs stacked over pelvis 
-sit with a wide stance so that your knees are wider than your hips
-engage your inner thigh to bring your knees together
-pause and squeeze your knees together for 5 seconds 
-release 
-repeat

Adduction Drop Set

Pick any object of your choosing, small yoga balls work great.

Squeeze 10 seconds, relax 1-2, repeat for 2 minutes or til failure

Adduction Machine Substitution

Recommended reps: 45-60 seconds  

Modifications: limit range of motion 

Substitutions: standard plank hold, standard mountain climbers 

Form:
-start in a plank position with your elbows underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-from there lift and extend one elbow at a time out in front of your face so that you are in an extended plank position 
-pause for a second 
-then one elbow at a timed, “walk” back to starting potion 
-pick up one of your feet, bend your knees and then drive it laterally to the side to try and touch your knee to your outside elbow
-it is okay to lean into the crunch by shifting your shoulder towards your knee 
-pause at the top of the rep, really mimic the crunch motion 
-then release your leg, and untwist your shoulders back to neutral, and extend your leg back to plank
-repeat on other side

Plank Elbow Walk + Knee Drive

Recommended time: 45-60 sec

Modifications: limit range of motion 

Substitutions: butt lifts, leg lefts 

Form:
-start laying flat on the ground holding onto a stable surface 
-using your core and hip flexors begin to rock your lower body and your hips to begin to draw your knees inward and upward towards your chest and upwards toward the ceiling 
-think about driving your knees and your hips up and over the top of your head 
-lift as high as you can, then slowly use your core to lower your hips back down to the bench as slow as you can 
-repeat

Supported Reverse Crunch

Core Finisher

Lower Body Strength 8.26.24

Olivia

Emily

Lower Body 10.7.24

Catherine

I am in LOVE with these bananas awesome workouts. My favorite so far!!! Honestly…would love some more plyo in the future👀👀👀

Courtney

Full Body HIIT 10.5.24

Not a fan of rounds 5 & 6…. Didn’t feel like an on fire workout…

Michelle

Upper Body 10/4/24

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Lower Body 10.3.24

I’d high five you, but I can’t lift my arms cause they’re jello now 😂

Mela

Upper Body 10.1.24

After a couple months of life changes (first time homeowners and a new foster fail pup 😂), I’m at a point where I feel like I can once again handle the intense challenge your workouts bring to my daily routine. This was my first one back, and holy moly, I hadn’t realized how much I missed working out to your sets. Thank you for all the awesome content, and congrats on your pregnancy!

Kayla

New Training Phase! Lower Body 9.30.24

Optional Cardio 9.28.24

Great hiit workout. Quick and intense. I enjoyed it.

Pushed it since this is the end. This is my third program I’m finishing and I’m starting to see even MORE body recomp 💪💪💪🙌🙌🙌

I hurt my back 10 days ago. I refuse to stop working out. I have dropped weight in my lifting and make sure my form is correct. I want 52 weeks of exercise this year

Full Body HIIT 9.27.24

Enjoyed the upper body workout and actually felt my arms burn.

⭐️⭐️⭐️⭐️⭐️⭐️ as always!

Upper Body Strength 9.26.24

Elisheva

Full Body Strength 9.24.24

Just what I needed to burn and felt it in the right places. I enjoyed it.

Erin

Lower Body Strength 9.23.24

Short intense cardio. I enjoyed it until the end and really sweated it.

Cassie

Optional Cardio 9.21.24

Brianna

Had a sort of sh💩tty day and this was the perfect reset!

Morgan

I was only able to squeeze in 15 minutes but I’m sweating 👏🏼🙌🏼

Lexi Lou Williams

Full Body HIIT 9.20.24

I enjoyed it and it was not easy. My arms and shoulders on fire 🔥

Upper Body Strength 9.19.24

This one always takes me a bit to complete but solid workout! 💪🏼

Lacy

I have to REALLY adjust my expectations on some of these to complete it…but I DID IT 💪💪💪

Full Body Strength 9.17.24

I enjoyed it and I cannot believe I finished it.

The ass beating I absolutely needed 😂😅💪 feeling strong!

Chelsea

Lower Body Strength 9.16.24

Got some me time 🧘🏻‍♀️ with this one. Also noticed significant improvement in my Superman’s since adding Pilates to my routine! 🦹🏻‍♀️

Optional Cardio 9.14.24

Margaret 

Got tired at the end but I enjoyed it and sweated it.

Hit workouts are always ones I avoid but now I’m starting to love them!🙌🏼

Full Body HIIT 9.13.24

Jess

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

I enjoyed the workout and sweated. Full body was simple and intense at the same time.

Full Body Strength 9.10.24

Enjoyed the legs workout. I upped the weight and completed it.

First day back after a week vacation is always rough. 😅

Cheyenne

Lower Body 9.9.24

Optional Cardio 9.7.24

Stilled sweated but enjoyed the quick intense hiit workout.

Sally

Full Body HIIT 9.6.24

Upper Body Strength 9.5.24

Kiki

💪🏽💪🏽🦵🏽🦵🏽🥵🥵🔥🔥

Enjoyed it from the beginning until the end.

Full Body Strength 9.3.24

All I can say is 🍑🔥🔥!! 
Tbh, I forgot the last 5 min was an EMOM so I started doing the reps continuously and wondering how in the world I was going to make it the whole 5 min 🤣🤣 so I finished the last 2 min as an EMOM 🥵🥵🥵🥵 I’m dead.

Lower Body Strength 9.2.24

So. Sweaty. 🥵 wish I still had my assault bike for this one.

Optional Cardio 8.31.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Full Body HIIT 8.30.24

5 month streak of work outs!! Probably the longest streak I’ve done since having kids (5years). Feeling so much stronger!

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

Morning workouts are so much harder than afternoon for me 😂💪🏼

This one always gets me. One of my favorite full body workouts.

Full Body Strength 8.27.24

Optional Cardio 8.24.24

I could do only 2 rounds…. But it was so good

Arpita

This is killer! Only made it through 2 rounds again, but I’m happy with it!

Great way to start a day! Love it 🤜🏻🤛🏻

Full Body HIIT 8.23.24

Was tired after vacay but still did it! Even saw improvement from the last time I did this workout. 💪🏼

Upper Body Strength 8.22.24

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Nice cardio workout day to end my week. Easy yet effective. I love these workouts every once in a while.

Nada Alabbar

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

This workout LOOKS easy and it would be if you go for light weights but once you up these weights it becomes quite challenging. 
I enjoyed this workout honestly and the gorilla rows are surprisingly fun. I have never done them before.

Krista

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Full Body HIIT 8.16.24

That finisher truly finished me this morning. That assault bike really did a number on me. 10 sets with 10 reps push press 😰😰. I honestly did not think I would be able to finish all 10 sets of the finisher but I did 💃🏻.

It was tiring! especially the 10 lap finale!🥵👊🏻

Upper Body Strength 8.15.24

That leg press superset absolutely KILLED my quads. I loved this full body workout and made me realize I am getting stronger because I kept saying to myself I can go heavier with the weights.

Full Body Strength 8.13.24

That EMOM was a killer. I don’t think I will be able to walk properly tomorrow. Those hops 🥵🥵 just kills the legs. I had fun doing this workout and I was shocking faster than usual.

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

Amanda

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

First let me say that this was one of the best, if not the best full body workout I have ever come across. 
Now… what the hell was that!!! 🥵🥵🥵 this was deceptively BRUTAL. I think I need a nap to recover🤣. But honestly this was a great workout I was shocked that I was able to do the full range renegade row, did not know I had the ability to do that. I highly recommend this work.

Full Body Strength 8.6.24

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

My abs are on fire. Very deceiving 😅. I’m guessing I will have difficulty sneezing and coughing tomorrow🤣

Optional Cardio 8.3.24

Brutal brutal brutal, yet amazing. I am drenched.

Full Body HIIT 8.2.24

Great upper body workout. Did not expect to like it this much and that finisher was woooow, harder than expected and I loved it 😊

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Nikyla

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Lower Body Strength 8.26.24

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